2011-10-10

3 rounds
400m row
21 kb swings (12 kg - Russian)
15 burpees (CFSBK style)

16:23 (I think)

This was a lot harder than I thought it would be. CFSBK burpees are a LOT harder than CFEB. They require strict pushup form on the way down and the way up.

David made us run around the block afterwards. brutal.

The warmups are getting easier - I still have a lot of remedial form issues to work out.

2010-07-26 - Sprint 8

Today's WOD was a team WOD involving running and deadlifts and ring dips. On the warmup run I discovered that after 2 days of double unders my knees just weren't happy about running, so I decided to abandon class and do my own thing upstairs.

Hence - another bout of Sprint 8 on the rower:

13 minutes - 1 minute warmup, 8 rounds 30 seconds sprint, 1 minute rest.

Results w/ damper @ 4:
2720 meters
avg speed/500 2:23.4
153 calories
118.7 watts

My average /500m on the sprints was 2:04
My average on the rests was 2:40 or so.

2010-07-18 - Sprint 8

Sprint 8 - Row
1 minute warmup - 8 intervals - 30 second sprint - 1 minute rest. Rest rate hovered around 2:50; average sprint rate 2:07; lowest achieved rate on sprint 2:04;

setting 3 (BIW)
13:00

2564m

- Posted using BlogPress from my iPhone

Tall man WOD

How could I pass this one up?

For time:
Row 2K
50 Wall-ball shots, 20 pound ball
Row 1K
35 Wall-ball shots, 20 pound ball
Row 500 meters
20 Wall-ball shots, 20 pound ball

21:15 rx

2010-04-27 - FGB

Last Time

Exercise	Set 1	Set 2	Set 3	Total
Wall Ball *10#	2	3	3	8
SDHP	9	10	10	29
Box Step-ups	13	14	15	42
Push-Press	5	7	6	18
Row	11	11	13	35
TOTAL	40	45	47	132

Not too bad considering I wasn't planning on doing this, and I was freezing when I started. Not great either, though. Everything was down across the board.

Vacation Workout #1 - Row 5k

So today Daniel and I had a few minutes to head to the gym after our tour of Manila.  The hotel gym is pretty standard - a few ellipticals, a few treadmills, etc.  The DID have to C2 rowers, though, so while Daniel opted to do 'pushup Nicole', I opted to row 5 k.  I didn't want to do anything so strange the gym personnel would feel they needed to speak to me about it.

Time: 23:36 - Big PR - by about 2.5 minutes, although, to be fair, I've only rowed 5k one other time.  My time at the 2k mark was nothing to write home about: 9:25.  But I managed to keep my pace at about 2:20 throughout at about 24-25 strokes/min - kicking it up to 2:17-2:20 at 27-29 strokes/minute for the last 500m.  It took several minutes for me to feel like moving after i was done.  I felt a little bad about sweating all over the very tidy gym.

Terrible Team WOD

WOD:
In two teams:

Break up into squads of 3 people.

Each squad must perform the following as a relay:

Row 1500 Meters #4 - 500m
Run 1200 Meters #2-400
105 Pull-Ups #5 - 35 green band assisted
150 Push-Ups #7 - 55
150 Box Jumps #9 - 60 (step ups)
105 Burpees #10 - 30?
75 KB swing 2.0/1.5P #8 - 25 (1P)
105 Wall-Ball 20/14 Pounds #3 - 20
75 Ground-To-Overhead 75/55 #1 - 15
75 Front Squat 75/55 #6 - 12

- Each athlete may only perform each movement once.
- Only one squad may do an event at one time: another squad cannot start the event before the currently performing squad is finished.
- There are no additional rules.
-The winning team is the team with the lowest cumulative time across all squads.

Results:
78 minutes - or so. Would have been a great deal longer except that for the last 4 exercises we all worked in tandem. we just wanted to be done.

Comments:
I knew I would hate this WOD as soon as I heard about it. I REALLY resent workouts where the structure is such that it becomes necessary for other athletes to do more work to make up for my inability to keep up. REALLY. I appreciate the theory - I'll work my ass off to try to make my weakness as little of an impact on the team as possible - but in practice it just makes me feel shitty and inadequate.

I was paired - based on the rankings of a pre-WOD warmup - with two very strong, but not super fast people. For every exercise, I went first and did as many reps as i could, and then the rest was up to them. I'm afraid I made our time even slower, because the few reps I could do for the strength based exercises - like front squats and ground to overhead, were done quite slowly, and since I couldn't go back to an exercise after resting they had to wait for me to rest in order to be able to do more reps before giving my turn over to them - and even with the extra effort, my total reps were usually well short of a third of the total reps. They were extremely nice and very supportive, but even with 'cheating' for the last 4 exercises, we were still the last squad to finish.

Yuck.

Fight Gone Bad!

Still recovering from this cold, with a chest full of phlegm and diminished energy - not to mention feeling somewhat beat up from Grace - I decided to take this one "easy" and just try to set and maintain a 225 pace. It went pretty much according to plan:

Exercise	Set 1	Set 2	Set 3	Total
Wall Ball	20	20	20	60
SDHP	15	15	15	45
Box Jump	15	15	15	45
Push Press	10	10	15	35
Row	15	15	20	50
TOTAL	75	75	85	235

I was feeling kind of guilty about sandbagging, so pushed for the last couple movements of the last round. Even 40-something points below my PR, this felt pretty challenging, particularly the final round.

Fight gone bad

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

For the experienced: the goal is to do 10% better than your previous Rx best. 1 minute after FGB is done, you owe 1 burpee for each rep below your goal.

My Goal: 133

Exercise	Set 1	Set 2	Set 3	Total
Wall Ball	2	0	1	3
SDHP	11	11	10	32
Box Jump(Step up)	0	0	0	0
Push Press	7	6	6	19
Row	12	11	12	35
TOTAL	32	28	29	89

Finisher: 44 Burpees (I was actually expecting to have to do more, so I was relieved it was under 50). Somewhere in the realm of 7 or 8 minutes, i think. SUCKED. If Daniel hadn't needed someone to yell at him, I think I might have curled up in a ball and cried.

I don't know where my wall ball went. it went far far away. Ynez was a real stickler for only counting the reps that hit the x. Didn't matter if it was high enough - if it didn't hit the x it didn't count - not that there were that many that would have qualified.

Pretty much everything except my row suffered - actually - it was pretty well on par with my last FGB in June - still, I dunno where my power went. I did much better in April - particularly on the push-presses - though I think that was in the middle of our strength cycle.

Fight Gone Bad!

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

264 RX

Exercise	Set 1	Set 2	Set 3	Total
Wall Ball	30	22	17	69
SDHP	27	13	15	55
Box Jump	20	15	20	47
Push Press	15	15	12	42
Row	20	15	16	51
TOTAL	112	80	72	264

As opposed to two weeks ago, when I just tried to hit as many in the first round as I could, I went into this one with a very specific plan: 125/100/75 = 300. I did about twenty points better than last week, but was still 12 points off my PR, well below 300, and pushed myself harder than I think I've ever pushed in a FGB before.

Mostly it's deconditioning, I think - I got that 276 right after Games training, when I was the fittest I've ever been. It's sad to see the numbers go down. I also just blew myself out in the first round, and was miserable afterward. I don't know how else to do it, but next time I might shoot for an even 100/100/100 and see what happens.

FGB Ladder

Choose one of the following movements:

Row for calories (sub Kettlebell SDHP 55#)
Wall-Ball 20/14 (sub Thruster 45#/30#)
Sumo Deadlift High-Pull 55#/75#
Box Jump 24"/20"
Push-Press 55#/75#

With a continuously running clock do one rep (or calorie) the first minute, two reps (or calories) the second minute, three reps (or calories) the third minute... continuing as long as you are able.

Use as many sets each minute as needed. Repeat if you like.

Push-press: 15+5
Row: 20+12

As usual for this exercise, the push-press was easy until it was suddenly impossible. The row, however, just kept going and going. Took a lot out of me.

FGB

Warm up: run 800m, dowel practice of SDHP and PP

WOD:
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Results:

Exercise	Set 1	Set 2	Set 3	Total
Box Jump(Step up)	20	20	20	60
Push Press	6	6	6	18
Row	10	13	12	35
Wall Ball	0	2	2	4
SDHP	10	10	11	31
TOTAL	46	51	51	148

Comments:
Except for the row (and the box step-ups, which i didn't do last time to keep it rx) this is in every way worse than my last FGB. The wall ball was just embarrassingly bad. The 4 that I got were with the 10# ball. And I lost a couple points on just about everything else. I think it can be partially explained by the order of the exercises - I always try to start with the wallball, but I didn't get to do that today, and last time, I had a minute of rest before the push-presses - but as a whole this performance is dissapointing.

Fight Gone Bad!

Remember that relief I felt that I didn't have to do Fight Gone Bad at the cert this weekend? Yeah, me too.

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

270 RX

Exercise	Set 1	Set 2	Set 3
Wall-Ball 20#	25	20	21
SDHP 75#	20	20	15
Box Jump 20"	25	20	20
Push-Press 75#	15	10	10
Row	20	12	17

This felt so, so horrible. Five points lower than last time, nearly three months ago. However, there was an equipment malfunction on the rower in the second round that lost me a good 20 seconds, so I think it was essentially the same. Disappointing not to have any improvement in the score, but I am 10-15 pounds heavier than I was then, which does make it harder. Also, I didn't allow myself to do the circular KB-swing-style SDHP this time, which makes it much harder to crank out reps.

I need to get better at chaining together box jumps and push-presses.

CrossFit Level 1 Certification, Day 2

Day 2 dawned with moderate soreness. Mostly I was just happy to have the Fran experience behind me. We jumped straight back into class with a Q&A session with Dave Castro, who then went on to fill in some more info from his "What is CrossFit?" section the day before. Then we went outside for a brief session on the two most complicated and frequently mis-performed fundamental movements, the push-jerk and the medball clean. From there we went straight into the WOD.

Everyone was expecting Fight Gone Bad, and when they started wheeling out the rowers and the 15# plates, we thought for sure that's what we were in for. Well, not quite. In a pleasant surprise, they gave us a team variation on FGB that wasn't anywhere near as punishing. It went something like this:

Teams of 4. In 15 minutes, perform AMRAP of:

Row: 10 calories
75#/45# Push-press: 15 reps
24" Box Jump: 10 reps
Rest

Each team member must be at their station until everyone has completed their reps, then they can advance to the next station. One designated counter marks a round when they get to the rest station.

My team, a coed team, was one push-press shy of 4 rounds. This was a pretty typical score. Two teams managed 6 rounds. I acquitted myself very well on the rower (10 calories = 12 strokes) decently on the box jumps and tolerable on the push-press. At any rate, I didn't feel like I was a hindrance to my team. I was glad they did this workout - it was more fun than FGB, which everyone has done, and was a good example of adapting a classic WOD to a slightly different format to accomodate given circumstances. Even with all the gear they had, I don't think they could have done FGB in one heat (someone should count, after all, which means two heats) and I got a sense that they really didn't like running heats.

Following the workout, Pat Barber led a session on nutrition, which quickly became a session on the Zone diet. I didn't take any notes here, as it was all very basic (and often oversimplified) stuff. I pulled my old-school by-hand mathematics out of the dusty closet to figure out my blocks without a calculator, and came up with somewhere between 16 and 17 blocks. I'm toying with the notion of doing a monthlong strict zone challenge, just so I can have the experience of having done it and come from a more informed place when I describe it to clients (it is the official diet of CrossFit, after all), but I have no idea how I'd make that work with cooking for Rebecca, leftovers, and all the eating out we do.

Another delicious lunch prepared by the Castros, and we watched the trainers do their own workouts. A brief session on the Glute-Ham Developer with Stefan followed, then we broke into five groups for a series of 15-minute skill workshops:

• PVC snatch with Stefan - he basically taught the Burgener warmup. Emphasized snatching from the hang position as being 90% adequate for lower-skilled athletes until they could reliably snatch from the ground.
• Rowing with Freddie - he went over basic mechanics then had us race 500m. I came in second, with 1:30.2 (a PR!), but this other dude who was also 6'4" but 230lbs came in first at 1:26.5.
• Muscle-ups with Pat and Jason - the rings were too low for me to get a decent kip, so they just told me to work on my ring dips. Which I DO need to improve.
• GHD with Jolie - even at its maximum extension, the GHD is too short to allow me to do back extensions (as opposed to hip extensions. True back extensions require trapping the hip on the pads). I can do hip extensions and situps, though.
• Kipping pullups with Austin. He went over the progression from the mainsite video (ie, lying on the floor, etc). Not much to learn, here, other than I could probably be pushing away from the bar more.

The trainers are good, but with groups of 12 people and a window of 15 minutes, they could really only go over the most basic elements of each movement.

Freddie led the last session on programming. He emphasized the superiority of 3-on, 1-off, but acknowledged that it's an extremely difficult cycle to make work in a real-world setting. He also went over the basic breakdown of movements (W = weightlifting, M = monostructural, G = gymnastics) and how to combine them into singles, couplets, triplets and chippers. Throughout the weekend, the coaches warned against programming too many workouts at an hour or more time domain, and also seemed leery of CFSB, CF Football and CFE - they clearly wanted the emphasis to be on plain vanilla CrossFit, at least for us. Though they said they do encourage boxes to do their own programming, thereby letting the Games be the mechanism by which they discover whose programming is superior. When the Frequently Asked Questions came up, they all came back with standard party-line responses (Go heavy and slow or light and fast? Yes. Two-a-days? If you can workout twice a day you're not working out hard enough. Etc.)

I was ready to leave when it ended, so I collected my certificate and took off. I missed working out with my CFEB friends, and hoped to make it back in time for the evening workout, despite feeling pretty thrashed. I DID make it back in time, but the workout looked too heavy for me to do in my current condition, so I wound up going on a five-mile trail run with Alex that was a lot of fun and completely kicked my ass. I haven't been as thrashed as I was after this weekend for quite a while.

My overall review? Pretty much unchanged from before I went. The level 1 cert is not worth the (very high) cost, UNLESS you intend to become a CrossFit trainer. In that case it is valuable, and not just because it allows you to legally pursue a CF career, but it also gives you some direct experience at the hands of a variety of coaches. But the vast majority of the information taught at the cert is widely available to anyone with a CF Journal subscription, a membership on the boards, and a measure of self-motivation. There is this mythology out there that you need to take a cert in order to "be serious" about CrossFit, and that's totally not true. You'd be better served with simply going to an affiliate as often as you can. I don't feel as though I'm a significantly better CrossFitter at the end of the weekend as I was at the beginning (although I AM motivated to fix my goddamn squat), nor did I find the experience itself to be terribly enjoyable or fulfilling (Great Fran Humiliation aside).

However, I DO want to become a CF coach, so I'm glad I went. I look forward to getting the opportunity to train others, and ultimately going to a level 2 - I think that might be more of what I'm looking for.

A very full Friday, and not much on Saturday

Got in late last night (dinner with the CFEB crew at the warehome), so didn't get to blog Friday's workouts. It was a full day.

Morning:

• Sprint-8 on rower - 2,450m
  
• 20 minutes POSE practice on treadmill - 6MPH/1% grade
• Climbing: 10c(o), 10d(f), 10d(F+++), 11a(f+)

I held all my sprints below 1:32 pace on the rower, which is a first for me. I found that focusing on speeding up the return stroke as much as possible shaved a few seconds off my pace (but, of course, made it harder). The climbing was going well until I tried that 10d on the first pillar. 10d, my ass. That climb was at least an 11a. Super long, super pumpy, with nothing but tiny pinchers and a small, very awkward traverse over a roof. Hated that sonuvabitch. The 11a was slab and went pretty well until a move about 3/4 of the way up that I just could not figure out. Tor did it afterwards and I think maybe the problem was that my hips were too high (from the rope) to really make the move, so I need to try that again.

Evening:

Warmup: 3.5mile run halfway around Lake Merritt and back at medium/slow pace
"Danny"
Complete as many rounds in 20 minutes as you can of:
24 inch Box Jump, 30 reps
115/80 pound Push Press, 20 reps
30 Pull-ups (C2B)

2 rounds + 20 box jumps, 95# PP

There were 18 people in class, so Max divided it into 6-person heats and several of the regular members of what he calls "Team CFEB" were put in the last group. So, with 40 minutes to kill until our turn, Alex suggested a run around the lake, which five of us ended up doing. I was wearing my Pumas, which are historically not good for my ankle with running, but I resolved to keep a medium pace and really focus on my footwork to avoid heel-striking. It was moderately successful. We made it halfway around the lake and decided to come back the same way, since the other half of the lake is just kinda shitty. My calves and ankles are definitely feeling all the running today.

The workout itself was a good one. I lucked out and was able to do ring pullups for 52 of my 60 pullups, which meant MUCH happier shoulders and calluses. I touch the rings below my clavicle now, so I'm calling that chest-to-bar, but for whatever physiological reason they are much easier/more consistent for me on rings than they are on the bar.

Worried about my shoulder, I scaled the weight (again), and it was probably the right call - I was doing the push-presses in sets of 5-7, and my shoulder was definitely not happy about it. It's not as painful as it was at its height last week, but it's definitely the press motion that agitates it the most. I hope I'm able to do my presses tomorrow.

Today:
I woke up in the middle of the night last night, and by the tenth step away from the bed I had decided today would be a rest day. Really sore. This morning's class was supposed to be 3RM snatches, but I didn't do that. I just practiced form, mainly with the empty bar, trying to figure out how to receive the bar, and hung out in the sunshine on a beautiful day. Afterwards several of the harder core class members did the Ecuadorean Destroyer WOD, which simply never looked like a good idea to me. I'm not a fan of gratuitous high-volume painstorms. We watched them hack away at it for a while, then cut out for a delicious lunch at Picante with Alex & Rebecca.

Fight Gone Bad!

For all the crazy variations we do in the FGB format, we don't actually do FGB all that often...or maybe I've just missed it, as I haven't actually done a plain-vanilla FGB since FGB III back in September. It was a long time ago, and I scored 239 with an injured ankle. This time, I set my sights considerably higher: 300, the fabled domain of the "advanced" athlete. It, uh...didn't quite work out that way.

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

Exercise	Set 1	Set 2	Set 3
SDHP 75#	25	25	20
Box Jump 20"	20	20	20
Push-Press 75#	15	15	10
Row	20	20	15
Wall-Ball 20#	20	17	13

275 RX

Still a PR by 36 points, so I'm fairly happy with it. If I can do that again NEXT time, I'll be in 300 land.

My strategy was to start at a 300 pace and hold it as long as I could. Turns out that was just shy of 2 full rounds, and then I had to drop back down to a 225 pace. The 300 pace is brutal! Max was riding me for most of the last round, and I probably owe about 15-20 points to his encouragement - I was really seeing stars by the end of it.

My weakness is still clearly the push-presses - I just don't have a great deal of push strength or endurance. I'm working on it with this strength routine, but it's slow going.

More FGB

Sleep:
11:35 - 7:41 Slept pretty well for the most part, i think.

Warmup:
Like - 3 double-unders & running up and down stairs helping to set up. (not much)

WOD:
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Results:

Exercise	Set 1	Set 2	Set 3	Total
Wall Ball	9	10	9	28
SDHP	14	12	11	37
Box Jump	0	0	0	0
Push Press	9	8	8	25
Row	9	12	12	33
TOTAL	41	42	40	123

Comments:
I actually really like FGB.
Last time (5 rounds)
I did better on my wall ball and my push-presses, about the same on the SDHP, and a little worse on the rowing. It makes a BIG difference having someone there to help you in and out of the rower, reset it, etc. I also fell off the seat in the first round. actually pretty stoked I managed to get a full 9 calories rowed after struggling into it late and spending 10-15 seconds sitting stupidly on the bar instead of the seat. My goal was to see if i could get 40 or more per round, which I accomplished. I gotta get the box jumps so I can get a higher score.


Food:
8:30 - 5oz black coffee
12:05 - cottage cheese, etc.
2:00 - Coffee w/ milk. so tasty :-)
2:10 - chicken parm concoction - yummy yummy :-D
6:15 - 8oz milk
6:30 - 4oz milk
7:40 - AMAZING roasted chicken, killer protein powder gravy (ask Daniel), small yam, spinach salad w/walnuts, feta, dried cranberries, 16 oz milk. AWESOME.

... looks like I forgot my vitamins today - and I even remembered to bring them with me to work. *DOH* Otherwise, a really successful food day.

HIIT and ME

Morning:
Sprint-8 on rower - 3,375m
30 minutes POSE practice on treadmill, 6MPH
20 minutes excruciating stretches in sauna

Evening:

Five rounds for max reps of:
Ring Dips
C2B Pull-ups

3/10 - 3/10 - 2/10 - 2/7 - 2/6 = 12/43 RX

Yep. Ring dips still suck. However the handstand/HSPU practice afterwards went well. Kicking up to the wall is easy and reliable now, and I've started playing with targets to find the right depth for HSPUs - I can't go all the way down yet.

Who needs thumbs, anyway?

AM:

Sprint-8 on rower, 3350m
No climbing today. :sadpanda:

PM:

Snatch setup x 3: 135 - 155 - 185 - 195
Snatch-grip deadlift x 1: 225 - 245 - 275

Hook grip HURTS. Actually, I think it's a lot like false grip: exceedingly painful at first, but necessary. These were awkward and painful, but good practice for developing a proper snatch.

Strength and Fight Gone Worse

Boy, Sundays are just gonna suck for a while, as long as we try to keep up this madness.

Workout 1: Strength Cycle - Week 2, part 2

Deadlift x 5: 185 - 225 - 245
Deadlift x 21: 195 (unbroken)
Press x 5: 65 - 75 - 85
Press x 21: 65 (15-7)

Heading towards previous PR territory now - next week we'll get there. According to the CFSB gurus, the deadlift superset is "unbroken" provided you A) keep your hands on the bar, and B) maintain approximate starting position. So by that standard, my deadlifts were unbroken - but I did have to stop and take a few breaths around rep 14. No such luck with the presses, though I did get them in two sets this week instead of 3. I also think I should go to 90 next week, instead of 95 - I haven't hit 5x95 in a long time, and my form on the 85 wasn't great.

And then, right after that:

Workout 2: Fight Gone Worse

Another brilliant idea from Gita: a five-round Fight Gone Bad.

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

376 RX

Exercise	Set 1	Set 2	Set 3	Set 4	Set 5
SDHP 75#	15	15	15	15	15
Box Jump 20"	20	21	20	20	20
Push-Press 75#	10	10	10	10	10
Row	15	15	15	15	15
Wall-Ball 20#	15	15	15	15	15

This is the exact same pace as the last RX FGB I did, nearly 6 months ago - just with two more rounds. The improvement is palpable. It didn't start getting truly painful until the fourth round, and a number of exercises are FAR easier than I remember them. The push-presses are still the hardest part, but 10 is quite doable. The SDHP is a cinch, and I was shocked to discover I could consistently get one calorie PER STROKE on the rower. The box jumps and wall ball were about the same as I remember them.

Adding 5 reps per exercise would get me to 300 for a real FGB. I don't know if I could maintain that, but next time it comes up, I think I'm going to try.